Monday, April 6, 2020

Monday, April 6, 2020 - COVID19 Training Block

Stretch

Your normal routine, paying extra attention to the details on a Monday morning.

Pre-Set

2 X's:

50 Jumping Jacks

40 High knees

30 Butt Kickers

20 Hot Lizards

10 Burpees

Part I (3-4 X's through or 15 minutes)

Overhead Sqats using anything from DB, KB, Broom handle (10-30 Reps depending on weight)

Alt. Off/on pushups (one hand on higher surface than the other, switching back and forth) 10-20 reps each arm. MB, Rock, Box all work

Pullups or inverted Row 5-10+ (parks work well for pullup bars)

Oblique Planks :30-45 each side

Part II (3-4 X's through or 15 minutes)

Walking Lunges (25 each leg)

Incline Streamline pushups (10+) - ft. on ground, hands on bench/chair, do pushup, and explode up so that hands/arms hit streamline position overhead between each pushups, you have to be fast.

Neg. Pull/Inverted row (4-6) - Down - 2 - 3 - 4 - 5 - UP

alt. single leg pickups (20+)

Part III (3-4 X's through or 15 minutes)

Plank on Elbows (:30) + body roll to right to right arm pushup + body roll to left to left arm pushup +  back to plank (:30) (3 X's through sequence)

:30 Pullup/inverted Row Hold (hold at 90 degrees at elbows)

Single Leg Box Squats (10 Each) from standing position, on one let, set down to bench/chair and back up (may use weights)

Flutter Kicks (50)

Finisher

pick two lines 20 yards apart

10 pushups - run - 9 pushups - run - 8 pushups - run - 7 pushups -...........